This workout features a 13-minute warm-up with 3 fast pedaling efforts, followed by 5 x 3-minute max aerobic/VO2max intervals with 3 minutes rest between. The intervals will be completed at high cadence. The purpose of this workout is to build your VO2max and create some room for further FTP growth.
This workout is part of the BaseCamp 2021 virtual cycling center base training program for cyclists and triathletes. To learn more about this program, visit us at https://www.joinbasecamp.com/public-events.
POWERED BY LIV CYCLING - FOR WOMEN, BY WOMEN, WITH WOMEN We engineer bikes for women. At Liv, we are obsessed with creating the perfect ride for women. Yes, that means matching you with your best bike size and fit, and it means maximizing your strength with women-specific frame and suspension tuning, and also by carefully selected components. Transparency is the best approach, so we share exactly how we create bikes for women from the ground up and why it works. We know what it takes to design women's bikes that awaken wild ideas, bring life into focus, and carry you along any cycling journey you can dream up.
POWERED BY GIANT - UNLEASH EACH RIDER'S FULL POTENTIAL Each of us has our own challenges, goals and reasons to ride. At Giant, our purpose is to help you unleash your full potential no matter the chosen path. We do this with our products, our people, and the stories we share. Come feel what it's like to be limitless. Come ride with us. Giant is the world's leading brand of high-quality bicycles and cycling gear. Part of the Giant Group, which was founded in 1972, the brand combines craftsmanship, technology, and innovative design.
LEADER COACHES Join select members of our team for each ride; we have at least one coach guiding each workout. Ride with 3x world champion Amber Neben, USA winningest male pro Scott Moninger, current Liv Racing pro MTB racer Serena Bishop Gordon, former world champion and Queen of Pain Rebecca Rusch, and/or our master coaches and ride leaders Tim Cusickand Brig Brandt.
WORKOUT TIPS We suggest warming up on the trainer for 5-10 minutes before the workout starts. Also, keep in mind that most people have a lower FTP indoors than outdoors.
ABOUT GROUP WORKOUTS Zwifters line up in the starting area just like a normal event. Once the event starts, all riders enter workout mode. Everyone stays together, regardless of power output. That's right; if you're putting out 100 watts and another Zwifter is putting out 400 watts, you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber banding stop.
HELPFUL HINT We highly recommend doing one of the FTP tests, as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.
This workout features a 13-minute warm-up with 3 fast pedaling efforts, followed by 5 x 3-minute max aerobic/VO2max intervals with 3 minutes rest between. The intervals will be completed at high cadence. The purpose of this workout is to build your VO2max and create some room for further FTP growth.
This workout is part of the BaseCamp 2021 virtual cycling center base training program for cyclists and triathletes. To learn more about this program, visit us at https://www.joinbasecamp.com/public-events.
POWERED BY LIV CYCLING - FOR WOMEN, BY WOMEN, WITH WOMEN We engineer bikes for women. At Liv, we are obsessed with creating the perfect ride for women. Yes, that means matching you with your best bike size and fit, and it means maximizing your strength with women-specific frame and suspension tuning, and also by carefully selected components. Transparency is the best approach, so we share exactly how we create bikes for women from the ground up and why it works. We know what it takes to design women's bikes that awaken wild ideas, bring life into focus, and carry you along any cycling journey you can dream up.
POWERED BY GIANT - UNLEASH EACH RIDER'S FULL POTENTIAL Each of us has our own challenges, goals and reasons to ride. At Giant, our purpose is to help you unleash your full potential no matter the chosen path. We do this with our products, our people, and the stories we share. Come feel what it's like to be limitless. Come ride with us. Giant is the world's leading brand of high-quality bicycles and cycling gear. Part of the Giant Group, which was founded in 1972, the brand combines craftsmanship, technology, and innovative design.
LEADER COACHES Join select members of our team for each ride; we have at least one coach guiding each workout. Ride with 3x world champion Amber Neben, USA winningest male pro Scott Moninger, current Liv Racing pro MTB racer Serena Bishop Gordon, former world champion and Queen of Pain Rebecca Rusch, and/or our master coaches and ride leaders Tim Cusickand Brig Brandt.
WORKOUT TIPS We suggest warming up on the trainer for 5-10 minutes before the workout starts. Also, keep in mind that most people have a lower FTP indoors than outdoors.
ABOUT GROUP WORKOUTS Zwifters line up in the starting area just like a normal event. Once the event starts, all riders enter workout mode. Everyone stays together, regardless of power output. That's right; if you're putting out 100 watts and another Zwifter is putting out 400 watts, you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber banding stop.
HELPFUL HINT We highly recommend doing one of the FTP tests, as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.
FAQ: What do the coloured areas overlapping the elevation profile mean?
Segments along the route are coloured along the height profile. Climbs are indicated with red, sprints with green and other segments (e.g. laps or timed segments) with blue.
FAQ: What do the climb categories , , , and mean?
Climbs are categorized based on how tough they are, which depends both on the climb's length and its average incline. The toughest climbs are rated (HC comes from Hors Catégorie, which is French for beyond categorization). Less tough climbs are rated as category , less tough climbs than those are rated as , and onwards with and . Any climb less tough than category four does not get a rating.
This website uses cookies to improve your browsing experience. By clicking on ‘Agree’, you accept the use of these cookies.
Cookie settings
Our website keeps three levels of cookies. You can adjust your preferences at any time. If you want more information about what cookies are and which cookies we collect, please read our privacy policy.
are essential cookies that ensure that the website functions properly and that your preferences are saved.
allow us to analyse website use and to improve the visitor's experience.
allow us to personalise your experience and to show you personalised advertisements.